A conundrum - runners who've been injured please help out

[COtuner]

I've gone through a couple bad knee injuries in the past few years. Have not been able to run, in fact, I thought I had literally forgotten HOW to run for a while there. I'm awkward and have an unnatural gait, but I can actually move, thank goodness.

 

My problem is this: I want to see if I can get back to running naturally, not for fitness necessarily, but for sports. I run more naturally when just outside doing my thing, but run a risk of getting re-injured because my gait and my balance are still not there (we have very rocky and pockmarked terrain). Plus the sidewalk just kills my legs, so that's not an option.

 

On the other hand, the treadmill seems to encourage me to take shorter strides which are hammering my knee and making it hurt when I try.

 

Any suggestions from people who have gone through rehab on which is the "safest" approach to begin slowly working back to being able to run around without fear? (I do plan on wearing braces)

[JustBeachy]

Slowly work your way back into it. You have to build up the muscles and endurance in your legs. Walk on the treadmill on an incline of 5 for 30-45 minutes a few days a week. Do leg exercises, such as squats, lunges, etc. with light to no weight. You must re-train your legs and your body to do these things and make them stronger. If you start out too fast you'll just injure yourself again.

[coldplay.]

Several issues have happened to me regarding my knees, and has affected my life if you couldnt tell from my avatar.

 

I hurt my MCL and my ACL because my foot arches collapsed, and threw my leg out of alignment with my knee.

 

For that i went to physical therapy and made a full recovery with plenty of rest, and light exercise. Along with orthopedic supports

 

A different injury which i sustained in football. I ruptured an artery in my knee area, tore a bursar sac, and tore my quad muscle. All of which resulted in my knee being lanced, drained several times. So i was bed ridden for about 2 months, and didnt exercise until track season months later. The first time i attempted to sprint, i actually fell over because my one leg had atrophied so much compared to the other, and it took weeks of leg specific weight training to regain equilibrium.

 

An injury predating all of those was also from football, where my patella (knee cap) was hit straight on and tore the cartilage behind my knee. This was a physical injury that only required healing and no special treatment besides rest.

 

As for an approach to regaining strength, try the bikes, they are low impact on your knees, and the Nautilus machines for leg muscles.

[COtuner]

My current status: Been through 2 years of PT prior to last summer, working out 5 days a week on weights and resistance for the last 9 months to rebuild my body (especially core and balance). Can walk 60 minutes at 3.6 mph on the treadmill (varying inclines up to 12), or do the elliptical for 60 minutes (10,000 strides)

 

My injuries were inoperable, so they are always going to be there. I'm supposed to just live with them. (knee surgery 7 years ago on the meniscus was successful)

[COtuner]

Slowly work your way back into it. You have to build up the muscles and endurance in your legs. Walk on the treadmill on an incline of 5 for 30-45 minutes a few days a week. Do leg exercises, such as squats, lunges, etc. with light to no weight. You must re-train your legs and your body to do these things and make them stronger. If you start out too fast you'll just injure yourself again.

 

Problem is, I can't walk at a steady incline or it damages the tendon further (my primary injury is deep inside the knee called the popliteal). I originally had the injury due to always being on an incline. The PT thought building up my hammies and surrounding muscles to a significantly larger extent than usual would help me, but so far, running is literally like being 2 years old and trying for the first time. Muscle memory is gone.

[ellandroader]

Slowly work your way back into it. You have to build up the muscles and endurance in your legs. Walk on the treadmill on an incline of 5 for 30-45 minutes a few days a week. Do leg exercises, such as squats, lunges, etc. with light to no weight. You must re-train your legs and your body to do these things and make them stronger. If you start out too fast you'll just injure yourself again.

 

I had shin splints then Patellar Tendinitis....the incline on the machine helped me a lot and eventually I was able to get back on the soccer field again. I went back too early once and it felt like my knee would explode!

[JustBeachy]

My current status: Been through 2 years of PT prior to last summer, working out 5 days a week on weights and resistance for the last 9 months to rebuild my body (especially core and balance). Can walk 60 minutes at 3.6 mph on the treadmill, or do the elliptical for 60 minutes (10,000 strides)

 

My injuries were inoperable, so they are always going to be there. I'm supposed to just live with them. (knee surgery 7 years ago on the meniscus was successful)

 

It sounds like you're on the right track. Maybe increase the intensity very slowly on the treadmill, like on a small incline as I mentioned before. Maybe a 2 incline, for example. On the elliptical, do one of the workouts on there, like the Hill Climb option for 15 minutes and try to keep it above 130 strides per min. There are numerous other things you can do to increase the strength in your injured knees. All of these things will def get you into running shape again.

[JustBeachy]

Problem is, I can't walk at a steady incline or it damages the tendon further (my primary injury is deep inside the knee called the popliteal). I originally had the injury due to always being on an incline. The PT thought building up my hammies and surrounding muscles to a significantly larger extent than usual would help me, but so far, running is literally like being 2 years old and trying for the first time. Muscle memory is gone.

 

wow, then scratch the incline idea.

[COtuner]

I have a personal trainer, but he can't figure out why I actually cannot run properly. (I used to sprint, play soccer, play hockey, etc - I was a good runner!) Rebuilding the body he can do, but he's not a sports trainer, you know? He thinks I need someone that teaches sport specific rehab.

 

So I'm trying to figure out the best surface, shoes, technique, training plan, etc etc to try to re-learn how to run. It's all very strange. I know I'll have pain, just not sure how to prevent further injury and make some steady progress. I've given up on making our fall intramural soccer team.

[COtuner]

It sounds like you're on the right track. Maybe increase the intensity very slowly on the treadmill, like on a small incline as I mentioned before. Maybe a 2 incline, for example. On the elliptical, do one of the workouts on there, like the Hill Climb option for 15 minutes and try to keep it above 130 strides per min. There are numerous other things you can do to increase the strength in your injured knees. All of these things will def get you into running shape again.

 

I'm at around 160--180 strides per minute on the elliptical, BTW, for 60 minutes, varying inclines

[JustBeachy]

I have a personal trainer, but he can't figure out why I actually cannot run properly. (I used to sprint, play soccer, play hockey, etc - I was a good runner!) Rebuilding the body he can do, but he's not a sports trainer, you know? He thinks I need someone that teaches sport specific rehab.

 

So I'm trying to figure out the best surface, shoes, technique, training plan, etc etc to try to re-learn how to run. It's all very strange. I know I'll have pain, just not sure how to prevent further injury and make some steady progress. I've given up on making our fall intramural soccer team.

 

 

I have my personal trainer cert and have trained in the past. Try to get some type of comfortable inserts for your shoes. As for the muscle memory in your legs, you'll have just have to re-teach them, I just don't know how. Can you do a light jog on the treadmill just for a little while, like a minute or two?

[COtuner]

Suggestions on good inserts? Professional orthotics or something more over the counter? I supinate naturally. I made it to 1/8 of a mile at 5.0mph this morning but the back of my knee was giving distinct warning signs. It felt really odd, like I was galloping along (if that makes sense).

[JustBeachy]

See a podiatrist about the inserts. They might even be able to set you up in some specially made running shoes. As for running, slow it down to 4.0 or 4.5 and see how your knee takes to it. Even if it's only 1/8 of a mile, it's a start.

[COtuner]

Thanks - I'll check and see if a doc have something that might help. I've been using Adidas Supernova and Nike Bowerman series shoes, and they feel like there's no cushion at all.

[NightLily]

Field Hockey really gave my knees the run over. At one point if I went from sitting to standing my knees would give out and I would fall down.

 

For a long time, I would run with a lightweight knee brace for stabilization. I would also suggest running on grass as much as possible. It is softer so you will get less impact. A lot of doctors might tell you to take Ibuprofen but I would seriously veer away from that. You don't want to mask the pain and then end up hurting yourself more.

 

I had a groin injury late last year which took months to heal. Sometimes you just have to take it slow I guess.

[COtuner]

Yep, field hockey is good for that (I played center halfback once upon a time)

 

Good point about the grass. I'll have to see if I can find some. And I just remembered we have a synthetic indoor track at the club. It's only 50 yards long in the straightaway portion of the oval but hell, if I could only run 1/8 of a mile, that's probably about right, LOL

 

I have these really expensive steroidal patches I can use afterwards. Still have about $400 worth left from PT. That might help with swelling - I'd been steering clear of drugs but I think this is gonna hurt.

[JustBeachy]

I totally 200% agree with the brace and running on grass. That was a great idea. Not so sure about the Ibuprofen though. It's not really masking the pain like a painkiller, it's helping with inflammation. It's an anti-inflammatory, so I wouldn't count it out completely. I'd take Aleve if I had to choose. It's a powerful anti-inflammatory. I just sprained my wrist to the point that I thought it was broken, but Aleve helped me big time with the inflammation.

 

I have an idea for you on the track. Can you run the ovals and walk (or powerwalk) the straightaways? That would give you a good workout as well and it's something different for your body to adapt to.

[NightLily]

If you are going to take Ibuprofen I would do it after your runs. Another option is to eat a decent amount of turmeric and cinnamon. They are both powerful and natural anti-inflammatories.

[COtuner]

I totally 200% agree with the brace and running on grass. That was a great idea. Not so sure about the Ibuprofen though. It's not really masking the pain like a painkiller, it's helping with inflammation. It's an anti-inflammatory, so I wouldn't count it out completely. I'd take Aleve if I had to choose. It's a powerful anti-inflammatory. I just sprained my wrist to the point that I thought it was broken, but Aleve helped me big time with the inflammation.

 

I have an idea for you on the track. Can you run the ovals and walk (or powerwalk) the straightaways? That would give you a good workout as well and it's something different for your body to adapt to.

 

Hmmmm.... Can't tolerate Aleve, unfortunately. It makes me swell up quite badly. The patches are what the doc recommends so I don't have to take anything orally and risk a side effect. They work pretty well, except the injury is so deep it doesn't always penetrate (no more cortisone shots either - too big a risk of nicking arteries in that region).

 

If I ran the curved part of the track, it would be a tiny little amount of time (like 5 seconds). It's geared mainly for senior citizens to move around in inclement weather without risking injury on the ice, and it's the size of a basketball court in a gymnasium.

 

I'd probably have to try running half a lap and then walking a lap or something. It would only be to retrain my muscles and brain on how to run, not even close to a workout for anything but my knee. Think that would work?

 

Maybe I should find the trainer at my club who used to work with the pros - he should be experienced in rehabbing players for running and pivoting and things. I think he trains high school and college athletes mainly now, but maybe I can get him to make an exception if I beg and plead.

 

There is a good chance I may never be able to run that way again - the doc said walking may be all I can do. I am stubborn and want to believe my ability to be an athlete is not over forever yet. The doc hasn't really made an effort - there's this mindset of "treat everyone the same" that is getting infuriating to me. I'm not an 80 year old with arthritis, or an overweight weekend hacker - I'm a former athlete who is only 38. Make a freaking effort to help me!! (sorry, venting some frustration after three years with 2 doctors who collect their pay and pass me from intern to intern)

[COtuner]

If you are going to take Ibuprofen I would do it after your runs. Another option is to eat a decent amount of turmeric and cinnamon. They are both powerful and natural anti-inflammatories.

 

Noted. Thank you!